Category Archives: Weight

HOW TO GET YOUR KIDS TO EAT MORE VEGETABLES SO THEY AVOID DEVELOPING TYPE 2 DIABETES

HOW TO GET YOUR KIDS TO EAT MORE VEGETABLES SO THEY AVOID DEVELOPING TYPE 2 DIABETES
Posted by Beverleigh H Piepers RN, Dated 22-7-2016

Happy Kids Eating VegetablesThere are several known ways to get children to eat vegetables. Here’s a list. See how many vegetables your kids are eating right now and how many you could add to their plate…

1. Don’t get emotional when your kids don’t eat their vegetables. By placing more emphasis on them not eating vegetables, you are making a big deal about it. This is similar to parents placing a lot of emphasis on weight – so children then end up being overconcerned about it.

2. Get your children involved in cooking. When they cook, they empower themselves to take responsibility for their nutrition and what they are eating.

3. Get your children involved in making smoothies. Smoothies are a lot of fun. You could add half an avocado, strawberries, blueberries, or raspberries to smoothies, along with chia seeds.

4. Place vegetables on a veggie platter instead of offering processed foods. Veggie trays look fancy – and kids like fanciful foods.

5. Add more vegetables to your pizza. Adding them to pizza makes vegetables more acceptable and practical.

6. Let your children see you eating and loving vegetables. Role models are powerful.

7. Bring out the dips. Vegetables are much more exciting once they can dip them.

8. Bring out the chocolate. Warm up chocolate and dip fruit pieces into it. For example, you could have your children dip in apple pieces, peach or nectarine peaches, even berries and pears.

9. Take your children to the farmers markets with you to help with the selection of vegetables and fruits. Kids will look forward to the farmers markets and start paying more attention to eating vegetables if they are part of the process.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

READY WITH YOUR NEW YEAR’s GOALS?

READY WITH YOUR NEW YEAR’s GOALS?
Posted by Beverleigh H Piepers RN, Dated 18-1-2016

 

You could have been super busy on New Year’s, returning from a vacation or from a short getaway or even a party or fun celebration – and didn’t really have time to create your goals yet for the new year. Don’t worry, there is still time. You don’t have to be official and start on January 1st. You can start on any day of the year.

Composite image of new years resolutions on january calendarHere are some of the common goals of diabetics for the new year…

1.  Learn about the Weston A Price Foundation diet and switch your eating plan.
2.  Learn about – and follow the Glycemic Index.
3.  Take herbs for lowering your blood sugar.
4.  Clear up all infections – gums, toenail, yeast, etc.
5.  Start taking supplements.
6.  Get your vitamin D levels checked.
7.  Change aluminum pots and pans to stainless steel.
8.  Start walking more.
9.  Get a dog that likes to go for walks.
10. Pet the dog for consolation (instead of eating).
11. Eliminate all wheat from the diet.
12. Eliminate all sugar from the diet.
13. Stop eating foods with MSG in it.
14. Start gardening.
15. Buy heirloom seeds.
16. Start bicycling.
17. Go interview farmers about their grass fed beef.
18. Use the services of a herbalist.
19. Use the services of a nutritionist.
20. Use the services of a chiropractor.
21. Use the services of a massage therapist.
22. Spend more quality time with family.
23. Give up alcohol.
24. Eat two solid meals a day.
25. Change the grocery stores you go to.

What are your goals for this year? Many people don’t only have one goal; they have multiple goals. And by looking at the list, you see it’s entirely possible to accomplish five goals in one month. The first month, you could accomplish #1, 11, 12, 20, and 24. The second month, you could accomplish #7, 8, 13, 22 and 23. The more goals you achieve, the better you’ll feel both psychologically as well as physically.

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

 

WHY SHOULD I REMOVE HIGH FRUCTOSE CORN SYRUP FROM MY DIET?

WHY SHOULD I REMOVE HIGH FRUCTOSE CORN SYRUP FROM MY DIET?
Posted by Beverleigh H Piepers RN, Dated 21-10-2015

Closeup of ingredients list of granola health bar with forms of sugar highlighted...

Closeup of ingredients list of granola health bar with forms of sugar highlighted…

“Bad things” happen when you include high fructose corn syrup in your diet.

In one study, healthy individuals consumed either glucose or fructose-sweetened drinks. The drinks were made up of either 25% of the calories from glucose or 25% of the calories from fructose. They consumed the sweetened drinks for 10 weeks.
The group that consumed the fructose had…

– developed insulin resistance,
– their abdominal fat increased,
– their blood sugar level, and
– insulin levels increased.

In various other studies, there is an increase in gout episodes, even in those who never had gout before. This is a frightening thought because it means thousands of children will end up with gout – and gout is a very painful disease to have….

– imagine how hard it would be to watch your child suffer from gout for a few weeks at a time,
– how difficult it would be to have to give your child medications for gout that are toxic in many ways, and
– how much time it will take out of your regular schedule to have to attend to this new health issue.

Children already have developed gout from eating a lot of foods with high fructose corn syrup. This isn’t a theory that hasn’t been proven. It’s reality.

High fructose is a killer. That’s the bottom line. Do you really want it in your diet or your family’s diet?

In the next article, find out whether or not sugar is addictive and what’s the evidence about it?

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

WHICH FOODS CONTAIN HIDDEN SUGARS?

WHICH FOODS CONTAIN HIDDEN SUGARS?
Posted by Beverleigh H Piepers RN, Dated 7-10-2015
Unhealthy eating concept...

The unhealthy eating concept…

Some foods on the market should not even be called foods because they are a mock-up. Many foods present with artificial preservatives, chemicals and added sugars and are far, far away from what a natural food looks like or tastes.

Your mission is to detect these artificial foods and the fake sugars they contain – and stay as far away from them as possible.

For example, imitation sugar #1 is corn syrup. High fructose corn syrup is a highly processed chemical added to foods. It has already been revealed in many research studies to cause metabolic disorder, pre-diabetes, worsen Type 2 diabetes, and help bring about many adverse effects in the body.

Let’s make this article interactive – go to your kitchen cabinet to start checking foods for corn syrup and high fructose corn syrup. It is surprising to find the number of foods with these products in them. Next look for sugar words in the list of ingredients…

– invert sugar,
– turbinado sugar,
– maple sugar,
– brown sugar,
– molasses,
– syrups,
– honey, and
– agave.

It is a real shocker to find foods in your cabinet containing these ingredients. Then look for sucrose and fructose. Next look for fake sugars along these lines…

– aspartamine,
– aspartame,
– saccharine,
– xylitol,
– sorbitol,
– erythritol,
– sucralose, and
– mannitol.

Energy Drink CanMake sure you check foods such as condiments – ketchup, mustard, teriyaki sauce, barbecue sauce, and hot sauce. Don’t forget to check tomato and pasta sauces, dried fruit, soda, gummies, granola bars, canned fruit and any energy drinks.

 Check your cabinets and let us know what you find! Find out more in our next blog – we’ll discuss the topic, “Why Should I Remove High Fructose Corn Syrup From My Diet?”

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

HOW CAN I GET MY FAMILY TO STOP EATING SO MUCH SUGAR?

HOW CAN I GET MY FAMILY TO STOP EATING SO MUCH SUGAR?
Posted by Beverleigh H Piepers RN, Dated 28-9-2015

When you decide to give up sugar, the next step is to engage in support from your family and friends. There are a few ways to do this…

Diet. Beautiful Young Woman near the Refrigerator with healthy fYou could start a 30-day challenge for your family on eating without sugar. Tell them about the benefits and make it an experience to discover the benefits. Don’t expect them to be 100% committed in the very beginning, but if you keep providing them with stories about how people got rid of sugar and amazing things happened, they will start to turn around.

The challenge method is a fun way to approach the change.

The other approach is to simply state it like a command – “this is what our family is doing right now.” So they know they don’t have a choice. This approach is best if your kids are really opinionated and seem to buck everything you try to do. By showing them there’s no room for diversion from your plan, they’ll know you mean business.

There’s another method that may or may not work – changing your family’s diet without telling them. In this strategy, you will go clean out all your cabinets of sugar-containing foods, then clean out your refrigerator and freezer, and add some new foods that are edible yet have no sugar in them.

You may get one of two responses or both from your family with this one…

1. they may be shocked when they can’t recognize any familiar things in the cabinets anymore, or
2. they will be excited to discover new foods.

Your response to them on why you did it will have to be very dramatic. Your doctor said it was a life or death scenario, that kind of excuse. This makes it a situation where there’s no compromise.

Next post you will find out what foods contain hidden sugars.

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

WHY DOES SUGAR HURT IF YOU’RE A TYPE 2 DIABETIC?

WHY DOES SUGAR HURT IF YOU’RE A TYPE 2 DIABETIC?
Posted by Beverleigh H Piepers RN, Dated 26-8-2015

Large counter with chocolate candiesThere are several reasons why sugar is literally the worst possible food to have in your diet if you’re diabetic.

Here’s a list…

1. Sugar depletes your body of B vitamins and minerals. As a diabetic, you need every one of the vitamins and minerals you can possibly get.

2. Sugar causes insulin resistance, something that every diabetic does not need.

3. Sugar makes cancers grow in the body. It feeds them.

4. Sugars such as high fructose corn syrup cause liver problems such as fatty liver. Fatty liver is one more health issue you don’t need as a diabetic!

5. Sugar causes addictive disorders and makes you less sensitive to the effects of morphine.

6. Sugar releases huge amounts of dopamine in the brain and can create an addiction to all sugary foods.

7. Sugar causes overweightedness and obesity – and that’s ugly.

8. Sugar causes high cholesterol levels.

9. Sugar can contribute to hardening of the arteries.

Need any more reasons to stop eating sugar?

Next, find out why your doctor and dietitian keep telling you sugar is okay to eat for Type 2 diabetics.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

Why Does My Dietitian and Doctor Tell Me Sugar is Okay for Diabetics?

Why Does My Dietitian and Doctor Tell Me Sugar is Okay for Diabetics?
Posted by Beverleigh H Piepers RN, Dated 17-8-2015

The simple answer to this question is that your dietitian and doctor are misinformed. Your dietitian gets information from the American Dietetic Association. Your doctor gets information from the American Medical Association.

Morning breakfast with mini donuts and berriesBoth your dietitian and your medical doctor have to operate within the standards of their profession. Thus, if their professional standards tell them to not remove sugar from the diet of diabetics, then they technically have to follow the standards.

Both the American Medical Association and the American Dietetic Association don’t recommend removing sugar from the diet. There’s some talk about the American Dietetic Association receiving kickbacks from the sugar industry for promoting it, and this talk goes back a few decades.

There’s a move in today’s medical schools towards something called translational medicine. Have you heard of it?

This is where the professors at the medical school are not waiting 25 years anymore for the American Medical Association to get around to changing their policies about different types of therapies. Instead, they’re collecting the data from numerous recently done medical studies and starting to incorporate them in their practice now.

And these physicians are a lot more successful than the conservative ones who decide to wait until they are told what to do and what to change in their practice.

You can do the same thing. By using this information on our blog, which is highly researched to find out what works for diabetics, you can take your diabetes and then eliminate it. This latest series on sugar is one of the first steps.

Next…  find out how you can get your family to stop eating so much sugar in their diet.

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

ALTERNATIVE TO MASHED POTATOES

ALTERNATIVE TO MASHED POTATOES
Posted by Beverleigh H Piepers RN, Dated 2-4-2015

Understanding the glycemic index cannot be stressed enough as a key factor in building a lasting healthy lifestyle for diabetes maintenance. Reflecting the quality of carbohydrates in a particular food, the glycemic index ranks foods according to how much they affect blood sugar levels.

Farm Fresh Potatoes...

Farm Fresh Potatoes…

Dr. Andrew Weil, the renowned writer and speaker on integrative medicine, has said “High-glycemic foods like rice cakes, bread, and potatoes stress the body’s insulin system and probably are chief culprits in obesity.”

The higher the number (ranking up to 100), the stronger the effect on blood sugar. In general, foods high in carbohydrates will rank higher on the glycemic index, whereas foods higher in fat or protein will rank lower. Not all carbohydrates will affect your blood sugar in the same manner, and there are plenty of whole grains, fruits, and vegetables that are perfectly suitable for a healthy meal plan while managing Type 2 diabetes. A comprehensive chart with foods and their respective GI levels can be found here.

Perhaps the most common (and arguably detrimental) vegetable individuals eat on a regular basis is the potato. The potato, a complex carbohydrate and very starchy vegetable, ranks higher on the GI than even white table sugar, especially when cooked in the most delicious way: into mashed potatoes. As Dr. Andrew Weil and other health professionals have agreed, eating white potatoes can have extremely negative effects on your levels of blood sugar.

Mashed potatoes, one of America’s favorite comfort foods, have a GI ranging from 80 to 95, and can spike your blood sugar levels immensely. The good news is there are plenty of vegetables to choose from that are equally mashable – and equally delicious. Mashed potatoes are so tasty because they are a creamy, starchy vegetable with mild flavors of salt and sweet butter. You can enjoy these same qualities in other mashed vegetables just the same, but by choosing vegetables with a lower GI, you will be doing your body better in the long run.

Learn about some healthy vegetables that can be used in place of white potatoes for your next “mashed potato” craving, and enjoy a few recipes to get you cooking your next diabetes-friendly meal in the kitchen…

1. Celery root. Also known as “celeriac,” this knobby root vegetable is a fantastic vegetable to get familiar with. When shopping for it at the market, look for a round, bulbous, gnarly-looking vegetable next to the sweet potatoes and turnips. Compared to other starchy vegetables, celery root is incredibly low in calories and very low in overall carbohydrate content. It has a GI ranging from 35 (when eaten raw) to about 65 (when cooked), and can be eaten in a number of ways. Shred it as you would with cabbage and use in a salad or slaw, or use it cooked as you would with any white potato dish.

Celery Root & Pear Puree
This sweet and savory mashed “potato” dish is wonderfully creamy and full of fall flavors.

Ingredients:
3 pounds celery root, scrubbed, chopped
2 pears, peeled, chopped
2 cups low-fat milk
3 cloves garlic, smashed
¼ cup minced fresh parsley
1 tablespoon butter
½ teaspoon sea salt
¼ teaspoon black pepper

Directions:
1) Combine celery root, pears, milk, and garlic in a large pot; cover and bring to a boil. Reduce to a simmer and cook until very soft, about 25 minutes.
2) Transfer to a food processor; puree until smooth. Add remaining ingredients and pulse to desired consistency. Serve warm.

From the Pumpkin Patch...

From the Pumpkin Patch…

2. Pumpkin. No doubt you’ve enjoyed pumpkin pie a number of times, but how often have you used it in savory dishes? Pumpkins can be roasted whole, used as fries, and mashed up exactly as white potatoes would, so you have no learning curve to get familiar with them. The vibrant orange coloration of the flesh is reflective of pumpkin’s strong antioxidant content, which has been shown to provide anti-carcinogenic properties. In addition, it’s been shown to improve lung health, immune healthy, and the digestive system – all valuable tips for a Type 2 diabetic. The GI of pumpkins appear relatively high on the table (ranging from 70 to 80), but the vegetable has a relatively low overall carbohydrate content, due to the higher proportion of fiber, minerals, and other nutrients – so don’t be afraid to enjoy this healthful foods as part of your balanced meal plan.

Mashed Pumpkin
This time-saving recipe calls upon canned pumpkin – just make sure you are buying unsweetened, unflavored pumpkin puree.

Ingredients:
4 cups canned pumpkin puree
2 tablespoons plain yogurt
1 tablespoon Dijon mustard
1 teaspoon dried thyme
1 teaspoon sea salt
½ teaspoon black pepper

Directions:
1) Preheat oven to 350°F. Lightly grease a casserole dish.
2) Combine all ingredients in a large bowl; whisk well to mix. Transfer to prepared dish. Bake, covered, until warmed through, about 30 minutes.

 3. Turnips. Depending on how they are prepared, turnips can rank anywhere from 30 to 80 on the GI scale. They are chockfull of vitamins and minerals, which helps to balance out the overall carbohydrate content. Part of the cabbage family, these cruciferous vegetables possess strong detoxifying and anti-carcinogenic properties – it’s those properties that give them their characteristic “bite.” Especially beneficial to eat in the winter months, turnips can help to keep a healthy immune system by keeping the system well-cleansed.

Mashed Turnips
The trick to getting a delicious turnip is to boil them in a small amount of sugar and salt. When mashed, they become simply irresistible.

Ingredients:
6 cups peeled, chopped turnips
1 tablespoon sea salt
1 tablespoon sugar
½ cup low-fat milk
1 tablespoon butter
½ teaspoon sea salt
¼ teaspoon black pepper

Directions:
1) Place turnips, salt, and sugar in a large pot; cover with water. Bring to a boil over high heat; lower to a simmer and cook, covered, until tender, about 20 minutes. Drain.
2) Combine drained turnips, milk, and butter in a large bowl; mash with beaters or a potato mashed to desired consistency. Season to taste with salt and pepper.

Enjoy!

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

CHEESY “SPAGHETTI” AND TUNA

CHEESY “SPAGHETTI” AND TUNA
Posted by Beverleigh H Piepers RN, Dated 13-3-2015

Craving a cheesy meal to comfort you? If so, you likely already know that opening up a box of conventional macaroni and cheese is simply not a good option as far as your diabetic eating plan is concerned.

High in carbs, loaded with fat, and containing very little protein, it simply isn’t going to do your body well.

Zucchini noodles with tomatoes and pesto with egg on top

Zucchini noodles with tomatoes and pesto with egg on top

Fortunately, there is a solution. This made over recipe that includes tuna and a lower carb noodle will fit the bill perfectly. While it may not taste exactly like the real thing, it’ll be close enough for you to find your craving satisfied…

Ingredients

2 cups zucchini noodles

½ tbsp. olive oil

1 can of tuna

½ cup unflavored unsweetened almond milk

¼ cup unflavored pea protein powder

¼ cup low fat grated cheddar cheese

1 tbsp. coconut flour

1 clove freshly diced garlic

1/8 cup freshly chopped parsley

½ cup peas

Prepare zucchini noodles by using a regular potato peeler to make noodles, or a Veggetti Spiral Vegetable Slicer.”  Once made, set aside.

In a large skillet over medium heat, heat the olive oil and garlic. To this, add the zucchini noodles and cook for 2 to 3 minutes.

Meanwhile, in another pot, combine the almond milk, pea protein powder, cheddar cheese, and coconut flour. Bring to a simmer and continue to stir for about  2 to 3 minutes.

Add the peas and zucchini noodles into the pot, stir, and then top with parsley. Serve immediately.

This recipe will offer far fewer carbs than the traditional macaroni and cheese recipe, provide much more protein, and also give you a good dose of calcium as well. Feel free to swap out the tuna for another protein source if desired (pre-cooked chicken or turkey will both work great), as well as add any other vegetables as desired (chopped carrots, tomatoes, or peppers).

Serve it as a quick lunch or dinner any time you want some comfort food.

Enjoy!

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

MANY DRUGS CAUSE FATTY LIVER…

MANY DRUGS CAUSE FATTY LIVER…
Posted by Beverleigh H Piepers RN, Dated 9-3-2015
Human liver anatomy...

Human liver anatomy…

One thing the pharmaceutical industry is lax on in their media reports and training to doctors, is the side effects and the harm that is caused in the body. And today’s report is about some drugs that cause fatty liver – but you were never warned.

So here’s the big problem – if a fatty liver is going to be a side effect of drugs, you aren’t going to know until your liver enzymes start climbing. And if you’re in between medical visits, you may be continually accumulating fat in your liver at a high rate for an entire year or more. The earlier the condition is found, the easier it is to reverse. But if you end up waiting until hepatitis sets in – from no fault of your own – then you are in a much more precarious position. You have to expend a lot more work to reverse the situation.

And really, who has time to add one more thing to the daily schedule?

.A human fatty liver..

.A human fatty liver..

Here’s a list of five drugs that cause a fatty liver – you should know about them because your doctor will most likely blame obesity, overweight and your diet on the condition before he’ll admit the statin drugs or other drugs caused the fatty liver.

 List of Some Medications That Cause Fatty Liver…

1. Valproic acid – a medication given for anti-epilepsy

2. Antidepressants

3. Indinavir – a medication for HIV

4. High dosage of intravenous tetracycline

5. Birth control pills

Who told women birth control pills would cause fatty liver? Who told depressed people they could develop fatty liver when they administered these antidepressant drugs? And don’t people with epilepsy have enough on their plate than to also now have to worry about fatty liver disease?

You know, the least the doctors could do is emphasize to their patients it is IMPERATIVE to start eating healthy salads daily so they can avoid the development of fatty liver.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva